Tuesday, September 21, 2010


Applying the umph

At Monday's practice, I experimented in the water, imagining swimming over a shallow reef.

3 x 150 build free
2 x 75 free (breathe every 7 or 8 strokes)
1 x 50 free fast
:30 rest

4 x 150 build free
4 x 75 free (breathe every 7 or 8 strokes)
2 x 50 free fast
:30 rest

4 x 25 stroke build
4 x 75 IM (no free)
100 free


Sunday, September 19, 2010


Progressive movement

Visiting from Kona, World Master swimmer and coach Karlyn Pipes-Neilsen taught a freestyle technique clinic at Baruch College yesterday. The workshop focussed on dryland body awareness, balance, stroke and swimming efficiency. Karlyn offered us plenty of food for thought and takeaways including the following sage advice: "Look for progress--not perfection."

Wednesday, September 15, 2010


Tuesdays with Tom

This week, Coach Tom announced that he's retiring from morning practices because he's old and needs his beauty sleep. His news made some swimmers chuckle and most others sigh.

Here's our last dance:

12 x 50 butterfly (1 perfect fly stroke, then swim the rest of the distance free; 2 perfect fly strokes, swim the rest free; etc.)

3 x 100 free descend by :05 each

300 choice fast
300 choice slow
200 choice fast
200 choice slow
100 choice fast
100 choice slow
50 choice fast
50 choice slow
25 choice fast
25 choice slow

100 cool down


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